Phosphogenic
WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, 10 PVC good morning, 5 TVWQB, 5 push-ups to down dog, 10 BB bench press, 5/leg rev lunges
SOD
5×5^ Bench press
AND
5×5^/leg BB reverse stepping lunges (BB taken from the floor (front or back rack) – Mod: weighted pitcher squats
WOD
2 Rounds of 4 min AMRAP
5 Bench press (75% of heaviest weight moved in SOD) (50+ 65%)
7 Plate ground to overhead (45/25) (50+ 25/15)
9 Box jumps (24/20) (50+ 20/16)
*2 min rest between WOD’s – start where you left off
